Thursday 12th November 2015

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

3RFT:
10x Jumping Jacks
5x Push ups
10x Air Squats
5x Pull ups

OLIFT 15: Work up AHAP
1x Snatch with 3 second pause below the knee + 1x Snatch + 1x OHS

STRENGTH 15:
1A: Push Press - Work Up to a 3RM
1B: Muscle Up Progression/ Butterfly

4X400M Run
with 1 Minute Rest in between